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Cajun Corn, Rice, and Red Beans

 

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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1 large green bell pepper

1 large red bell pepper

1 medium onion

2 garlic cloves

1 15.5 oz can red beans -- or kidney beans

1 tablespoon olive oil

1 teaspoon Cajun seasoning or chili powder

2 cups instant white rice

1 14.5 oz can vegetable broth

1 16 oz package frozen corn kernels

salt and pepper to taste

2 drops hot pepper sauce -- or to taste (optional) (2-6)

 

1. Chop both bell peppers to measure 1 cup each. Chop the onion to measure 1

cup. Slice the garlic. Rinse and drain the beans.

 

2. In a large deep heavy skillet, heat the olive oil over high heat until hot.

Add the bell peppers, onion, garlic, and Cajun seasoning. Stir to coat with the

oil and cook for 3 minutes, until softened slightly.

 

3. Add the rice and stir to coat. Add the broth and bring to a boil. Stir in the

corn and beans and cover the pan. Remove the pan from the heat and let stand for

5 minutes. Season with salt and pepper and hot pepper sauce, if desired.

 

 

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Per Serving (excluding unknown items): 774 Calories; 7g Fat (8.0% calories from

fat); 36g Protein; 147g Carbohydrate; 34g Dietary Fiber; 1mg Cholesterol; 769mg

Sodium. Exchanges: 9 1/2 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 1 Fat; 0

Other Carbohydrates.

 

NOTES : Our chef noted that the three main ingredients in this recipe have been

sustained people for centuries. The convenience foods we take advantage of to

make the recipe doable in 20 minutes (canned beans and frozen corn) are

minimally processed; rinsing the beans reduces their sodium content

significantly. If you like, substitute blackeyed peas or black beans for the

kidney beans.

 

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